Benchmark, Memorial, Hero WODS | Crossfit Wods At Home
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For Time
50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
30 Shoulder-to-Overheads (85/65 lbs)
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
30 Shoulder-to-Overhead (65/45 lbs)
For Time
100 Pull-Ups
100 Kettlebell Swings (24/16 kg)
100 Double-Unders
100 Overhead Squats (95/65 lb)
Time Cap: 25 minutes
EMOM (for Load) For As Long As Possible
At each station athlete must complete:
1 Squat Snatch
2 Overhead Squats
or
1 Power Snatch
3 Overhead Squats
Men (in lbs.): 135-145-155-165-175-185-195-205-215-225
Women (in lbs.): 75-85-95-105-110-115-120-125-130-135
For Load
3 Sets for Max Weight Completed
1 Snatch Grip Deadlift
1 Snatch
1 Overhead Squat
1 Squat Snatch
Time Cap: 10 minutes
21-15-9 Reps for Time
Overhead Squats (135/95 lb)
Chest-to-Bar Pull-ups
3 Rounds for Time
10 Overhead Squats (135/95 lb)
50 Double-Unders
For Time
1000 meter Row
30 Overhead Squats (135/95 lb)
1200 meter Run
5-4-3-2-1 Reps For Time
Muscle-Ups
Barbell Complexes (115/65 lbs)
For Time
12 Overhead Squats (60/40 kg)
21 Pull-Ups
2700 meter Run
21 Pull-Ups
12 Thrusters (60/40 kg)
For Load
1 rep max Overhead Squat